Psychiatrist in Pune , Dr Neville Misquitta (MD Psychiatry). This is a psychiatrists take on Pune occurrences. Mental health issues reflect underlying universal problems that keep some of us from a meaningful life. At Pathfinder Clinic we make the link.

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Saturday, June 4, 2011

Quit Smoking for World No Tobacco Day (31-May)

Fagerstrom Test for Nicotine Dependence

Quitting tobacco is the most important thing you can do to protect your health

(AHRQ)

Quitting by willpower only

40% of smokers try to quit each year. The success rate of those who quit on their own is about 5% and with self-help books it is about 10%. Most smokers make 5-10 attempts to quit. Unsuccessful attempts to quit are a sign of nicotine dependence.

85% of current daily smokers are nicotine dependent

Signs of nicotine dependence

Tolerance - Increasing the number of cigarettes smoked per day (Most smokers escalate to a pack)

Loss of control - Most smokers do not intend to continue, but 5 years later 70% do

Increased time spent using the drug - Leaving office/ work-site to smoke

Continued use despite harm - cough, hypertension, heart disease

Giving up important activities - air travel

Are you nicotine dependent?

Take the Fagerstrom Test
You can quantify the extent of your dependence by adding your points scored for each question.

7-10 points - high level of addiction

4-6 points - medium level of addiction

0-3 points - low level of addiction

Why does nicotine produce a severe dependence?

Nicotine has direct effects on concentration and mood

Nicotine reaches brain in seconds → a rapid effect

Allows user to titrate the dose by varying puff frequency and depth

The habit is Intense (>200 puffs/day x 20 years)

There are many environmental cues (eg, others smoking/ ads)

Never impairs the user via intoxication

How do I quit?

Make a START

Set a quit date-today! Choose a birthday, wedding anniversary, New Year’s DayTell family, friends and co-workers – Enlist their supportAnticipate challenges- Withdrawal symptoms and craving will occur. Tell yourself that you can face the challenges ahead. Behavioural techniques will help you through this phase.Remove cigarettes and all related products-lighters, matches, ashtrays from your home and workplaceTalk to your doctor – Medication, Behaviour therapy and Nicotine Replacement Therapy are the mainstay of treatment. Your doctor will help you decide what suits you.

After quitting

The habit is still latent after you have quit tobacco smoking. Some vigilance is required to stay quit. However, the longer you stay quit the easier it becomes. Some of the things you could do to reduce the chances of a relapse are as below

Watch out for the triggers

Habit situations (things you used to do while smoking)

Stress / -ve moods

+ve moods/ celebrations

Alcohol

Use coping skills to beat the urge and handle craving

Avoid smoking at all costs

If you do slip

ACT!- QUIT IMMEDIATELY

Can I have just one cigarette?

You must do everything you can to avoid that first cigarette

9 out of 10 people who have that one cigarette after quitting return to regular smoking.

Enjoy the rewards of quitting!

Within 20 minutes Heart rate slows towards normal

8 hours Carbon monoxide levels drop to normal

2 weeks-3months Heart attack risk lessens, lung function improves

1-9mths Coughing and breathlessness reduce

1 year - Heart disease risk ½ of chronic smokers

5-15 years - Stroke risk = non-smokers

10 years - Risk of death due to lung cancer same as that of non-smoker